Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.

Exercise instructions:

  1. A 2-minute warm-up is included.
  2. There are 12 exercises in 1 round and each of them is 40 seconds long.
  3. Rest 0-60 seconds between exercises, according to your fitness level.
  4. To complete the workout you will need to do 3 rounds.
  5. The workout takes 30-35 minutes depending on how much rest you need between rounds.
  6. A 2-minute stretch/ cool down included.
  7. If any of the exercises are causing pain in your joints or lower back, select one of the following options:
  • listen to the instructions on how to do them correctly to avoid pain
  • change to the alternatives provided with some of the exercises
  • repeat the previous exercise
  • skip it and move to the next one

1. Burpees mountain climbers combo

  • Start with 4 mountain climbers, then jump up high with the arms above the head
  • Get back down into a push-up position and repeat keeping your stomach in the whole time
  • For the beginners, you can change to mountain climbers without jumping

2. Caterpillar alternate shoulder taps

  • Walk the hands out into a push up position keeping the stomach in the whole time to protect your back
  • Tap each shoulder with the opposite hand while keeping your back straight then return and jump up high
  • For the beginners, you can skip the shoulder taps

3. Reverse burpees push-up combo

  • Start with a push-up
  • Then jump in, roll on your back and swing yourself up with the hands or without
  • Make sure you keep your stomach in the whole time to protect your lower back
  • For the beginners, you can do reverse burpees without the push up instead

4. Arms up alternate knees up

  • Arms up above the head, bring your knee to the chest as the arms come down then swap
  • Keep your stomach in and chest up
  • If you are a beginner you can change to double high knees instead

5. A skip

  • Bring the opposite arm and knee up and swap with a skip
  • Keep the chest up and stomach in the whole time and land softly
  • If you are a beginner, you can just lift the arms and the legs without the jump

6. High knee doubles

  • Feet shoulder width apart, start with a double skip by bringing the knees to the chest keeping the stomach in and shoulder blades together
  • Go as fast you can, land softly on the balls of your feet
  • If you are a beginner, you can change to hops on the spot

7. Pogo twists

  • Hands in a prayer position, jump twisting side to side moving the arms in the opposite direction
  • Land softly and keep pulling the stomach in to protect your lower back

8. Plank stepovers

  • Get on your elbows, arms shoulder width apart, keeping your back straight, hips square
  • Pull the stomach in like there is a burning candle under your belly button
  • Lift one leg up and step over the other then swap
  • If you are a beginner, change to a plank on knees

9. Fast feet in and out

  • Land softly on the balls of your feet, just imagine you are running on a glass
  • Keep your stomach in, chest up and shoulder blades together
  • Try and sprint as fast as you can moving the feet in and out

10. Squat jump high knees combo

  • Feet shoulder width apart we start with a squat jump and as we come up, do four high knees
  • Back into a squat position go down and repeat
  • If you a beginner, you can do squat jumps instead or just running on the spot

11. Squat jumps 180

  • Start with a squat jump and as you come up, turn to the other side
  • Squat down again and repeat
  • Keep the stomach in, chest up and shoulder blades together the whole time
  • If you a beginner, you can change to squat jumps without turning instead

12. Gorilla jumps

  • Feet wide, toes pointing out and the knees following the direction of the toes
  • We start with a low squat position then jump up and down
  • Arms between the legs touching the ground, stomach in and chest up the whole time
  • For the beginners, you can change to sumo squats or hop on the spot